Glutes and core control | Pilates Live

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Pilates class aimed to engage and strengthen through our core and glute muscles.

Difficulty: Easier
Length: 38 minutes

The class begins in standing then continues into four-point kneeing, side lying and onto our backs on the mat. The class is suitable for most levels but please always only work to a level that you feel safe and comfortable to do.

This class includes:

Standing toy soldier
Balance series
Knee tap and stretch
Standing scissors with arm circles
One leg circle
Standing mermaid
Roll downs
Four-point kneeling cat stretch
Swimming with arm and leg taps
Leg pull in prone
Child pose stretch
Side lying ab fold and stretch
Side kick
Scissors
Bridge
Criss-cross
Rotation stretch
Glute and hamstring stretches
Sitting arm opening and mermaid stretch

This class begins with a standing warm up working through our arms and legs with a toy solider and balance series. We then begin to work on our muscle control with some knee taps and stretches and challenge our balance further with a standing scissors and arm circles and one leg circle. We then stretch and mobilise our spines with a standing mermaid and some roll downs before we continue the class into four-point kneeling onto the mat.

In four-point kneeling we start with a cat stretch then lengthen through the body with a swimming movement adding some hand and leg taps to challenge our movement control further. We then engage our core and abdominals with a leg pull in prone movement before stretching our our spines into a child pose stretch.

We then move onto our sides and engage our glute and abdominals with an ab fold and stretch movement and a side kick exercise. We then come down onto our backs on the mat and challenge our core control further with a scissors and one leg circle movement. Staying on our backs we engage our core and glutes further with a bridge and our abdominals with a criss-cross movement. We then cool down with a rotation stretch, glute and hamstring stretches. Finishing the class in sitting with an arm opening an mermaid stretch.